This Workout Plan is for 4 Days.

Most of my followers workout from home so this is a home workout using no equipment.

If you want more detailed workouts and ones using equipment, get them here:  MMF Monthly Workouts

Make sure to PRINT this as it will only be up for 48 hours.

Monday:

• 30 Jump Squats
• 30 Alternating Walking Lunges
• 30 Pushups with Knee Flexions
• 30 Paper Plate Fly's

Rest 60 seconds & Repeat 2 more times.

• 30 Single Leg Hip Extensions, 1 Foot up
• 30 Single Leg Paper Plate Curls
• 30 Up Up Down Downs
• 30 Arm Raises

Rest 60 seconds & Repat 2 more times.

• 30 Dips
• 30 Close Grip Pushups

Rest 60 seconds & repeat 2 more times.

Wednesday:

• 30 split jumps
• 30 Single Leg Squats
• 30 Pushups Feet Up
• 30 Paper Plate Fly's

Rest 60 Seconds and repeat 2 more times

• 30 Single Leg Hip Extensions on Heels
• 30 Single Leg Reaches
• 30 Shoulder Pushups
• 30 Arm Raises and Rotations

Rest 60 Seconds and repeat 2 more times

• 30 Dips
• 30 Reverse Plank Walk

Rest 60 seconds and repeat 2 more times

Tuesday:

Cardio & Core
4 Sets w minimal rest

· 60 Seconds Mountain Climbers
· 60 Seconds Plank
· 60 Seconds Burpees
· 60 Seconds Reverse Crunches
· 60 Seconds Jumping Jacks

Thursday:

Cardio & Core
4 sets w minimal rest

· 60 Seconds Burpees
· 60 Seconds Spidermans
· 60 Seconds Mountain Climbers with feet together
· 60 Seconds Side Plank w hip lifts 30 s per side
· 60 seconds shuttle runs